WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • MU accessory 3 Workout

    A1) 4 Box Assisted Strict Ring Muscle up
    A2) 3 ring kip swing + 2 Pull to hip
    A3) 8-10 Russian Push up (with roller)
    1:1 rest after all 3 movements

  • Friday Weightlifting&Strenght Workout

    Clean and Jerk
    Every min for 10 minutes
    1 squat clean + 1 split jerk, starting with the weight you use on Grace and building up to moderate heavy single
    good goal on last lift is 80-85 % of 1rm clean&jerk

    Strenght
    Wendler program
    Deadlift
    5 reps @75% of it (90% of 1rm)
    3 reps @85% of it.
    Max reps @95% of it.
    rest 2-4 min bwn sets.
    Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
    safety !
    Goal on last set is something like 4-8 reps but no more reps than 10 on last set. Even if you can,

  • Friday Metcon Workout

    Metcon
    "GRACE"
    30 clean&jerks for time @60/42.5kg

    You can start to go touch n go lifts on first rounds but I would probably go with fast singles all the way.
    Keep steady pace whole workout and try to add speed on last 5-10 reps. its ending earlier than you think!
    Put Spring Collars "wrong way" in so they will hold the plates on places better.
    time target sub 5 minutes meaning 1 rep every 10 sec about.

    After Metcon Do some Active recovery for 5-7 minutes with air bike and start clean&jerks

  • Saturday Strenght Workout

    Wendler program Shoulder Press
    Shoulder Press
    5 reps @75% of it (90% of 1rm)
    3 reps @85% of it.
    Max reps @95% of it.
    rest 2-4 min bwn sets.
    Get those first 2 sets with solid and strong and prepare your mind for all out set.
    Goal on last set is something like 4-8 reps.

  • Pe 18.6.2021 sputnik: maastaveto MAKSIMI-testi Strength

    Maastaveto Max1

  • AMRAP 20min. Workout

    200m Run
    6 Power snatch (50/35kg)
    9 HSPU

  • 16.6.2021 masters sm Workout

    LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

    CLEAN + SPLIT JERK Behind The Neck In Split ole saksivastaanottoasennossa, dippaa ja työnnä saksiin - jalat irtoaa kevyesti lattiasta - molemmat puolet
    3[2+3+3]@nousu 50% ty-% pal 2min

    CLEAN + FRONT SQUAT + SPLIT JERK
    2[2+2+2]@50%, 2+1+2@60%, 2+1+1@70%, 1+1+2@70%, 2+1+1@76%, 1+1+2@76%, 2[1+1+1]@81%, 2[1+1+1]@40% ty-% pal 2min

    BOX SYVÄKYYKKYHYPPY 3x5 pal 2min

    FRONT SQUAT
    4@45%, 4@55%, 3@65%, 3x3@70% pal 2min

  • Power Snatch + Snatch Strength

    6 sets of Power Snatch + Snatch
    Set 1: 2+2 @65% of 1RM Power Snatch
    Set 2: 2+2 @70%
    Set 3: 2+1 @70%
    Set 4: 2+1@72%
    Set 5: 1+1 @75%
    Set 6: 1+1 @75%

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Barbell warm up

    Clean and jerks
    E2MOM x 5
    10 @ 50%
    8 @ 60%
    6@ 70%
    4@ 80%
    2@ 90%

  • Jacked up triangle Workout

    Row cal
    Bike cal
    Ski cal
    Round of DT

    EMOM50